Stretching is an essential part of any fitness routine. It helps improve mobility, flexibility and overall performance while reducing the risk of injury. In a season full of new adventures, be kind to your body by easing it into your summer activities—especially if you sit at a desk for most of the work day! Incorporate intentional breathing with your stretches to maximize your benefits.
Below are five simple stretches that everyone can do to enhance their workouts.
Before Your Workout
Dynamic Hip Flexor Stretch: This stretch targets the hip flexors, which are often tight from prolonged sitting. Loosening these muscles can improve hip mobility and reduce lower back strain.
How to Do It:
- Start in a kneeling lunge position with your right foot forward and your left knee on the ground.
- Push your hips forward slightly until you feel a stretch in the front of your left hip, keeping your hips square.
- Hold for 2-3 seconds, then return to the starting position.
- Repeat 6-8 times, then switch legs. Hold the pose for a deeper stretch.
Arm Circles: Arm circles help warm up the shoulder joints and increase blood flow to the upper body.
How to Do It:
- Stand with your feet shoulder-width apart and extend your arms out to the sides.
- Make small circles with your arms, gradually increasing the size of the circles.
- Perform 10-15 circles forward, then switch directions and do 10-15 circles backward.
- Finish your upper body warm-up by reaching arms to the ceiling and drawing elbows down to your ribs, in a “goalpost” form.
- Repeat 4-6 times.
Leg Swings: Leg swings activate the hip flexors, hamstrings and glutes, all while improving balance and coordination.
How to Do It:
- Stand next to a wall or sturdy object for support.
- Swing your right leg forward and backward, bracing your core and trunk.
- Perform 10-15 swings, then switch legs.
- For added benefit, include lateral leg swings.
After Your Workout
Standing Quad Stretch: This stretch targets the quadriceps, which can become tight after activities like running or cycling.
How to Do It:
- Stand on one leg and pull your opposite foot towards your buttocks, holding your ankle. Hold onto a wall or barre with opposite hand for additional support.
- Keep your knees close together and your standing knee slightly bent.
- Hold the stretch for 20-30 seconds, then switch legs.
Seated/Standing Forward Fold: This stretch targets the hamstrings and lower back, helping to release tension and improve flexibility.
How to Do It:
- Sit on the floor with your legs extended straight in front of you.
- Reach forward with both hands, aiming to touch your toes. If you can’t reach your toes, grab your shins or ankles.
- Hold the stretch for 20-30 seconds, maintaining a straight back to avoid straining your lower back.
Incorporating these simple stretches into your routine can significantly improve the performance of your workout. These stretches are a healthy addition to keep your fitness routine running smoothly. Happy stretching!
Each day, see if you can stretch a little farther than before! Share your progress with us on social media and tag us @beaconhealthandfitness (IG) or at Beacon Health & Fitness (FB).
